Add green vegetables to meals
Just adding a small amount of green vegetables to salads, spaghetti, pizza or cereals can also significantly increase the nutritional value for dinner.
Dark green leafy vegetables such as spinach, kale, cabbage contain many antioxidants such as vitamin C, beta-carotene and polyphenols, which help reduce oxidative stress. These vegetables also provide magnesium and fiber - 2 nutrients related to reducing inflammation.
Add seeds and fruits
Walnuts, almonds or other nuts can help reduce inflammation levels in the body. Meanwhile, fruits such as berries provide antioxidants and fiber, supporting blood sugar control and improving gut health.
Replace saturated fat with healthy fat
Replacing saturated fat with unsaturated fat from olive oil, butter or nuts can help improve the anti-inflammatory properties of meals and reduce the risk of cardiovascular disease.
You can try cooking with olive oil or canola oil instead of butter, using ground butter instead of mayonnaise, or choosing fish instead of fatty red meat.
Enhance flavor with herbs and spices
Instead of using too much salt, you can enhance the flavor of the dish with herbs and spices such as turmeric, ginger, garlic or rosemary. These ingredients not only make the dish richer but also have natural anti-inflammatory properties, contributing to improving health.
